Day 29 threads half step jacks between arm exercises again. Levels 3 / 5 / 7, 2 minutes rest, six exercises to a set: 10 half step jacks, 10 side shoulder taps, 10 half step jacks, 10 shoulder taps, 10 half step jacks, 10 bicep extensions. Day 11's alternating pattern with Day 10's arm exercises in the arm slots.
Legs, arms, legs, arms, legs, arms - the same metronome as Day 11, but the arm exercises now all start from the shoulders and extend: side shoulder taps out to the sides, shoulder taps overhead, bicep extensions forward. Three directions from one starting position, each bracketed by a block of stepping. Sixty reps to a set, and by the last day but one the half step jacks should feel like the easiest thing on the card - which is exactly why the arm exercises between them can be done with real intent.
Half step jacks brisk and light all three times. Full extension on every shoulder tap and side shoulder tap - fingertips to shoulders, arms locked straight, back to shoulders - and tensed, clenched-fist bicep extensions. No pause between exercises; the set flows or it does not work.
Reach, push, step, repeat - the second-to-last card runs the metronome one more time.
Make it Harder: Go up onto the toes at the top of every shoulder tap and sprint the half step jack blocks.
Make it Easier: Half step jacks at 6 in each block, with the arm exercises at 10.
